Allenamenti – Pagina 3 – Progetto Crossfit

Sabato 21/02/15 Special

Warm Up Dynamic e Mobility WOD AMRAP 15′ : STOH @60/35 10 Burpee over the burbell 15 Jump Lunges 20 D.U. CO 100 Sit-Up

Venerdì 20/02/15

Warm Up Dynamic e Mobility Gymnastic e Skill Emom 10′ 1 DL Clean + 1 Clean Pull 1 Hang Clean +1 Jerk 1 Clean + 1 Jerk @40/25 WOD AMRAP 15′ 3 Power Clean ladder 3 Split Jerk 6 Burpee Box Jump

Giovedì 19/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′ BI 800 Mt. 10 K2E 15 A. Swing @24/16 20 Sit Up CO 5×10 +15 Turkish Get -Up

Mercoledi 18/02/15

Warm Up Gymnastic e Skill Emom 10′ ODD 3/5 Pistol Even 30/60 Plank WOD AMRAP 12′ 8 Push-Ups O/H 10 Wall-Ball 20″ Hollow

Martedì 17/02/15

Warm Up Dynamic e Mobility Skill HSPU WOD 6 RFT 5 HSPU 10 D.L. @80/55 16 V-Up CO 6×6 tirate al mento Empty Bar. 30

Lunedì 16/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′: B.I. 50 Burpee U.B. then 6 Pull-Ups 7 Push Jerk @60/35 20 D.U. CO Leg Raise Hold 5x max rest 1′

Martedi 10/02/15

Warm Up Dynamic e Mobility Gymnastic & Strength EMOM 10′ 3 Position Snatch @30/20 5 Push-Ups O/H WOD AMRAP12′: 5 Hang Squat Snatch @40/25 10 A.Swing 15 Sit-Ups

Lunedì 09/02/15

Warm Up Dynamic e Mobility WOD AMRAP 18′: 50 Thruster Empty Barbell Then 10 Lunges in Front Back @50/30 10 STOH 10 Box Jump CO L-Sit Hold Bar 5xMax Rest 1′

Sabato special 07/02/15

Warm Up Dynamic e Mobility WOD AMRAP 16′: 7 Strict Push-Ups 16 T2B 21 Wall Ball CO 100 Loadded Sit-Up

Venerdì 06/02/15

Warm Up Dynamic e Mobility Skill Snatch WOD For time: 21 Power Snatch @40/25 30 Pull-Ups 15 Power Snatch 20 Pull-Ups 9 Power Snatch 10 Pull-Ups